What Are The Best Foods to Fuel Your Workouts Before and After?

Food is fuel, and this is especially true when you’re exercising. Whether or not you’re an athlete, the goal is to maximize your body’s potential by feeding it the right foods before, during and after your workouts. Nutrition makes a big difference in not only how you feel, but how you perform–aim for leaner, faster and stronger!

In general the best foods to fuel your workouts are “whole” foods instead of processed foods. For example, grab a piece of fruit instead of drinking fruit juice or eat a Greek yogurt instead of a protein shake. You don’t need packaged foods to get the best bang for the buck! However, that’s not to say you shouldn’t opt for convenience bars or shakes when you’re in a time crunch.

The three macronutrients in the diet include carbohydrates, protein and fat. These play unique roles when it comes to exercise. First, carbohydrates are the best fuel source for your muscles because your body requires and absorbs them fairly quickly. You need carbs before your workout. Second, protein plays an important role in muscle recovery and is critical after your workout, but not as a stand-alone fuel source. You need a combination of protein mixed with carbs to maximize your recovery and fuel muscle repair and glycogen storage. Studies indicate we should strive to refuel after a vigorous workout within 30-45 minutes.

Note: Avoid too much fiber prior to working out because it may cause gastrointestinal distress. And beware of too much fat (ex. peanut butter) because it digests slowly and is not as efficient in getting energy to your muscle quickly enough to use during your workout.

Mid-workout foods:

Energy gels or chews

Low-sugar sports drink

Small serving of plain crackers

Low-fiber granola bar

If your workout lasts less than one hour, you may not need to refuel until afterwards. If you’re putting in a longer workout (such as a long walk, run or bike ride), use quick pure-carb options like those mentioned above.

Your body will perform at its peak with the right type of fuel, so experiment with various options. What works well for one person may not work as well for the other. Don’t forget to enjoy the journey of working out and have fun!

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The information on this site is not intended as a substitute for advice from your physician or health care provider. Consult your physician or health care provider before changing any supplement, nutritional or exercise program, or if you suspect you may have a health problem.

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